Week of June 29 2015

Follow warmups of no longer than 20min:

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

Day 1:
A:
1 RM Box Squat (using chains)
B:
80% for max reps
Assistance:
- 3 x 20 Weighted lunges (155/105)
- 4 x 10 Weighted Glute Ham Raise 45#/25#
- 4 x 25 Banded abs

Day 2:
A:
5 rep max Press into 3 rep Push Press into 2 Rep Jerk
B:
90% for max reps ( of best 5RM press)
Assistance:
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:
A:
10 x 2 x 55% x Dynamic Box Squat (using chains)
B:
5 x 1 x 50%, 2 x 1 x 55%, 1 x 60% x Dynamic Deadlift (using chains)
Assistance:
- 5 x 15 Stiff legged deads (135#/95#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 Overhead situp (95/65)

Day 4:
A:
9 x 3 Bench press ( using Chains)
B:
10 min Heavy Sled push and pulls ( use necessary weight)
Assistance:
5 x 10 (max) Strict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD

Test week recap and new cycle starting this monday

Hope that last weeks testing went well. Maybe some all time best or some recent worst. This next cycle is to get back the strength. I will post 4 total days to be done in order. Follow the warmups and assistance as they are the most important part of this program. Do as needed fitness to assist with your goals.

Enjoy

Saturday 150620

Week 9 Day 6:

Chief:

3 Power Clean
6 Pushups
9 Aisquats
3 min on 1 min rest x 5

AOD

Friday 150619

Week 9 Day 4:

A:
Concentric Front Squat 6 x 2 x 80%
B:
Concentric Back Squat 6 x 2 x 80%
C:
EMOM x 15 x 3 Jerk x 78%

No WOD: Recovery/ Yoga/ Body work

AOD

Thursday 150618

Week 9 Day 4:

WOD

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Wednesday 150617

Week 9 Day 3:

WOD:

7 min Amrap:
7 DL 155#/115#
7 HPCLN
7 FS

3 Min Rest

5 min Amrap:
7 OHS 135#
7 Pullups

2 min rest

3 min Amrap:
Max Assault Cal

AOD

Tuesday 150616

Week 9 Day 2:

A:
Heavy single Snatch Balance
B:

EMOM x 15
Power Clean 80%x5,82%x5,85%x5

Long/ Med intensity :
Run or row 10k

AOD

Monday 150615

Week 9 Day 1:

A:
Heavy single Snatch off the blocks

B:
P.Sn + OHS 1 + 2 x 7 (78% of P.Sn)

WOD:

Row 500m x 5
Rest 90 sec between sets - keep within 5 sec

Rest 10-20 min

5 Rounds for time
15 KBS
10 Box Jumps
5 HSPU on Parelletes
45 double unders
For Time
rest 1min

Sunday 150614

Week 8 Day 7:

WOD:

For time:
Row 2k
30 Clean and jerks 155/115

rest 10 min

for time:
75-50-25
Double unders
9-6-3
Bar Muscleups

rest 10 min

for time
50 GHD situps
50 Back extesnsions
run 800

AOD

Saturday 150613

Week 8 Day 6:

WOD:

15 min Amrap
15 cal Assault bike
9 pullups
6 thursters 95/65

rest 5 min

then

5 min Max Cal Row
Into
3 min Max double unders
into
2 min Max TTB

AOD

Friday 150612

Week 8 Day 5:

A:
Concentric Front Squat 12 x 2 x 75%
B:
EMOM x 15 x 3 Jerk x 74%
C:
Bike for 30 min @ 60-70% intensity

AOD

Thursday 150611

Week 8 Day 4:

Track interval

A:
100m sprints
x 5
Rest as needed

B:
200m Sprints
x 3
Rest as needed

C:
400m TT

AOD

Wednesday 150610

Week 8 Day 3:

WOD: Restest

21-18-15-12-9-6-3
Thrusters
Burpees

FOR TIME

Tuesday 150609

Week 8 Day 2:

A:
Heavy single Push press 

B:
EMOM x 15
Clean: 78%x5,80%x5,82%x5

WOD:

12 min AMRAP:
5 Deadlift 1.5 BW
5 bench press BW
5 power clean 3/4 BW

Rest 3 min

5 min Amrap:
7 KBS
7 Pullups
7 Box jumps

AOD

Monday 150608

Week 8 Day 1:


A:
Heavy Single Clean off the box 

B:
Power Snatch + OHS 1 + 2 x 7 (74% of P.Sn)

WOD:
OFF - 30 min light to medium cardio

AOD

Sunday 150607

Week 7 Day 7:

EMOM x 30

5 pullups
10 push ups
15 airsquats

Stay under :30 every round

AOD

Saturday 150606

Week 7 Day 6:

AM:
Stretch for 30 min


30 Power Snatch For time

At 20 min

Death by burpees


rest minimun 3 hours

PM:

Death by cluster 155#

At 20min

Death bypullups - cannot come off the bar. if you come off the bar you are done!

AOD

Friday 150605

Week 7 Day 5:

A:
Concentric Back Squat 15 x 2 x 70%
B:
EMOM x x 15 x 3 Jerk x 70%

Interval row:
Row 1000m
Rest 3 min between sets - keep times within 5 sec
repeat 3 rounds

rest 5 min

row 750
rest 2 min
repeat 2 rounds - keep times within 3 sec

rest 5 min

For Time
15 Bar muscle ups
500m row

AOD